Spruce Up Your Spring Steps
written by Noelle Rose Andressen Feb 15, 2017 copyright
Is Your Workout In Need of a Spring Spruce Up
Here's some helpful hints to help you on your way.
- Changing scenery re-energizes a workout routine that may have grown stale. An ideal outdoor location is a park area with large trees for shading.
- Get a workout buddy. As long as both are committed to the task at hand, a workout buddy offers an additional level of support and encouragement. It also helps keep consistency during performance.
- Change up your tunes. Something appropriate to the theme or mood of the movement. If you're doing yoga you don't want to play something with high energy you'd want a soothing set of tunes; however if your getting into an aerobics workout high energy is exactly what you want.
Where to Workout
- Ideas for Yoga or light aerobics: A flat and stable area that has some "cushioning" is best for outdoor surfaces.If a park is chosen make sure to check for dips or holes in the ground that can be disguised due to long blades of grass. Walk the area carefully to test for levels or sudden drops.
A flat and stable area helps prevent injuries. If the ground is not level you could injure your ankle. A sprain, twist or break could occur.The "cushioning" such as a low pile area of grass will help provide safety and prevention of shin splints. Aggressive jarring of the body's energy landing on hard pavement would also tire the muscles quickly.
- Indoor swimming: Whether you have a friend with a luxurious home or you have a wonderful membership to a gym with a heated pool, your workout can be livened up by changing to this as a location. It also gives weary knees and joints a break from high impact workouts.
Be aware of the chlorine levels in case you are prone to skin or eye allergies caused by chemical irritants.
Check Your Shoes
- Depending on how much one exercises, be aware of your shoe care.
- On average every 3-4 months or more accurately 60-80 workout hours for optimal performance and protection. For pointe shoes, depending on how long your classes are: 20-30 hours or once the box becomes slightly soft and there is no longer any support for your foot.
- It's best to check the bottom of the shoes to see if they're worn down. You want to look for any variations that show evenly distributed weight such as the back of the heels caving in on the left or the right. This shows uneven distribution and can cause medical problems such as poor posture, alignment degradation, or severe injury to the spine, feet or knees.
- Pre work out snacks are best when kept light such as fruits and granola. They also keep the stomach and bowels from getting congested which provides better body conditions for movement. Anything too heavy will cause the body to be sluggish and not advised for optimal performance. It is also not good for proper digestion to eat right before a workout.
- Post workout snacks should have some protein such as a low fat milk. This helps provide building blocks and essential nutrients for the muscles that have just been pushed and stretched.
What To Wear - from footwear to outerwear
- Outdoors: Sneakers that have solid and strong support. They should fit firmly on the foot and yet does not cause the toes to scrunch or restrict circulation. Anything too loose will chaff and cause blistering. Arch supports should contact the skin snuggly. A quick test is to secure and tie the shoe on your foot, then try to slip your finger in between the arch of your foot and arch support. If you can get your finger inside or if there's room between the support and the sole of your foot, this is not a proper fit for you.
- Indoors: Footwear that does not damage the floor. Check with the dance studio to find out their policies on footwear. Some soles will damage the flooring. Always get a professional fit if you are dancing.
- Athletic-Wear: Fabric that wicks moisture away from your body and allows unrestricted movement is best. If you're swimming wear something that is appropriate to cover your entire trunk for ladies. Men, wear something that supports and doesn't restrict. Dancers: Check with your director, some like a uniform look such as in a ballet class with black leotards and pink tights.